Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Thursday, February 28, 2013

WOD 030113

Ya, Box Jumps!!!

10 - 1
Pull Ups
I'm not saying there is a time cap....BUT....if there were, your goal is to get this done in  less than 10 minutes.
It's dues time. Please get your dues in if you haven't already. Thank you.

Wednesday, February 27, 2013


3 Rounds
Run 400M
21 Kettle Bells 52/35
12 Pull Ups
Hey...Newbies...I know that the New Year is over. We get all excited about working out when the New Year rolls around. Good intentions get ahold of us and we swear that THIS is the year we are going to get in shape...lose weight. We discovered the deal of The Militia January, get Feb. free....Now March rolls around....2 months into the New Year. All sense of New Years resolutions have faded and we are tempted to give up...working out is too hard and takes up too much time...eats into our day...thoughts of quitting come to mind. Well, let's be stronger than that. And I will promise you, with no doubts in my mind that you will not regret showing up every day, getting in shape, becoming healthier...becoming happier. a year from now...when you have lost weight, gained muscle, and changed your life for the better, you will tell yourself...Thank God I stuck with my new family at The Militia Box! Look how much weight I've lost in a year! Look how much I've gained! Look how much happier I am!!!

Tuesday, February 26, 2013

WOD 022713

5 Sets of Front Squats X 1 Rep
@ 70 %
@ 80%
@ 90%
@ 95%
@ 100%

Take 15 to 20 Minutes to build to a heavy Clean and Jerk.
Let feel dictate your lift today. If you feel fast and your mechanics are good, keep building. If not stay light and work on speed and mechanics.

5 Hang Power Cleans 135/95
10 Handstand Push Ups
30 Double Unders
Rest exactly 4 Minutes then...

4 Min. AMRAP
10 Shoulder to Overhead 1355/95
10 Bar facing Over the Bar burpees.

Almost time to pay March dues.
Also, the Paleo team is unanamous in the decision to return all the money from the biggest winner contest. Since all the teams did so good and we were all within 3 points from each other, we are going to call it a wash. You all did so great and I think we all learned alot about our diet from the 6 weeks that we did it, and that's what matters. So, great job everyone!

Monday, February 25, 2013

WOD 022613

10 Power Cleans 155/115
20 Kettlebells 70/52
30 Push ups
40 Sit Ups
50 Double Unders
60 GHD Back Ext
50 Double Unders
40 Sit Ups
30 Push Ups
20 Kettle Bells
10 Power Cleans 155/115
Our Class is now full for the Concealed Weapons Class. I am going to set up an April class so if you want to get your concealed weapons permit please let me know and I'll reserve your spot for the April Class. I have a feeling it will fill up fast so let me know soon.

Sunday, February 24, 2013

WOD 022513

WOD #1
5 @ 50%
4 @ 55%
3 @ 65%
2 @ 75%
1 @ 85%

1 Muscle Up
5 Box Jumps
2 Muscle Ups
10 Box Jumps
3 Muscle Ups
15 Box Jumps
4 Muscle Ups
20 Box Jumps
Welcome to The Box Nicole!!!
Militants! Enough of this rediculous sickness. Let's all get in the gym and get stronger and beat this crud. Our next big party is St. Paddy's Day! If any of you have tree branches to unload, please bring them to our bon fire pile so we can have a traditional bonfire for the party.

Thursday, February 21, 2013

2012 Regional WOD 4

135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/55 pound Front squat, 50 reps
40 Pull-ups
85/55 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps
March 2, I am hosting a concealed weapons class. We have 4 spots left. Please text me at 989-8307 if you want one of those spots. The class is $50. Write your check to The Militia Box and that will reserve your spot. The class will be held at The Militia Box by Boise Police officer Greg Oster.

Wednesday, February 20, 2013

Happy Birthday Peggy

3 Rounds
1 Minute Each Round
Deadlifts 225/145
Wall balls
Row for calories

Tuesday, February 19, 2013

WOD 022013

15 Minute AMRAP
10 Kettlebells 2 Pood
10 Box Jumps 24"
10 Ring Dips
Thank you for letting me have a sick day, Militants! I'm not better but I'm back in the gym. I'll try not to cough on you.

Monday, February 18, 2013

WOD 021913

3 Rounds
1 Minute Each round
Air Squats
Push Ups
Sit Ups
Pull Ups
Count Total Reps.
Sorry I'm so sick guys. I'm taking tomorrow off as well but I have people covering all my classes. Please come as usual. I'll be back on Wednesday. Hopefully feeling much better.

Sunday, February 17, 2013


2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 70/52

Then...Practice 100' worth of handstand walking.
ANNOUNCEMENT!!! WE WILL ONLY HAVE A 5:30A.M., 8:30A.M., AND 1:30P.M.  a 5:30 P.M. and 6:30 P.M.There will not be a coach for the 3:30 or 4:30 but the gym will be open, as always.

The results are in...Team Paleo won the contest and Whitney won the raffle for the Bible reading.
If anyone is interested in reading through the old testament for the rest of the year, we are starting on Monday. Read 3 chapters a day starting in Genesis 1:1 and read a Psalm a day and a Proverb a day. This will get us through the Old Testament once, Psalms twice and Proverbs once a month.
The Valentines Day WOD was a blast. Thank you everyone for showing up.

Thursday, February 14, 2013

Valentines WOD

10 min AMRAP
5 Deadlifts 185/135
10 Jumping Air Squats
If you plan on making it for both the morning WOD and the 5:30 Valentines WOD, they are completely different.
There will not be a 4:30. be there early to warm up. As soon as you come please pay for your pizza. We will order it right before the WOD and get it picked up at the end of the WOD. Bring drinks for yourselves and your kids. $10 for adults, $5 for kids. We will be ordering Messangers Pizza for adults and Pizza Hut for the kids since Messangers pieces are so big...and much too good for children.
Those of you who did the contest and haven't paid please do so. the winning team will be announced but I will not be able to pay them until you all pay up. So.....hurry.

Wednesday, February 13, 2013

WOD 021413

500m Row for time

3 Rounds
Handstand walk 20 ft.
Squat Clean 165/115 (9-6-3)
Toes to Bar (27-18-9)
Please get your stars on the board if you did the contest.  Friday is considered a cheat day no matter what. So, if you don't have a star on any day before that I'm going to assume it's not only a dollar owed but it's also going to be the lowest star, meaning only one point for your team. Show up and get it done.
If you are new please know that anyone you want to invite to the gym party on Friday is welcome. Please just know that anyone who wishes to come needs to bring money for pizza, $10 for adults $5 for kids, and bring your own drinks. People you bring don't have to work out if they don't want to, they can just hang out and see what we do. It will be so much fun.

Tuesday, February 12, 2013

WOD 021313

2 Rounds
Max Pull Ups
Overhead Squats 1-1-1-1-1
Congratulations on your muscle-ups Sean!!!Week 3! Awesome!!!
for those of you who do not have your pull ups I would like you to work on your negatives for 10 minutes.
If overhead squats are a bit much for you we will work on your overhead squats with a pvc pipe or a 15 pound bar.
Let's get some good stretches in after the wod.
Friday, 5:30, Valentines WOD, bring $, drinks, and anyone you want to come and be here. Everyone is invited. THERE WILL NOT BE A 4:30 since we are having a big wod at 5:30.

Monday, February 11, 2013

WOD 021213

100 Hands off Deck Push Ups
100 Butt on Ball Face to Wall Air Squats
at the top of every minute 10 sit ups.
Welcome to The Box Josh Bingaman!!! That makes 3 Josh's in our gym so we will have to specify who you are.
Wow!!! I'm so proud of you all. You are all doing great.
There is a sign up for the Valentines Day WOD on Friday. Please give me a good idea on how many of you will make it so we know how much pizza to order.

Sunday, February 10, 2013

WOD 021113

3 Rounds
20 SDHP 95/65
3 Rope Climbs
20 KB Swings
30 Lunges
5 Muscle Ups
Don't forget to wear your long socks for rope climbs.
This Friday is our Valentines Day Partner WOD. We will find out what team is the winner of the biggest loser and we will eat pizza. Bring what you want to drink for you and your kids and money for pizza. Some people are going to bring a desert too. What ever you want. Bring chairs to sit on or we can use the floor. I myself will be hanging out by the fire.

Thursday, February 7, 2013

Crossfit Sectional 11.6 and 12.5

3 Thrusters 100/65
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
12 Thrusters
12 Pull Ups
Militia Box Family...I'm so proud of all that you have accomplished and will accomplish. Thank you for choosing The Box to be your home. Hope you all make it on Friday the 15th. It should be fun.

Wednesday, February 6, 2013

WOD 020713

Deadlift 285/205
Box Jump 30/24
Welcome to The Box Hannah!!!
Friday, Feb. 15th Valentines Day WOD will be a partner WOD. If you go to our gym and your spouse or the person you would like to partner up with is not a member, they are more than welcome to come and work out. Just make sure they bring 10$ for pizza, drinks, and obviously, bring your kids. Little kids are 5$ for pizza. Big kids of the teenage persuasion are $10. If you don't have a partner, don't worry, we will find you one.
For those of you who are new....Militia Box parties are a lot of fun. Please come, meet everyone in the gym and enjoy. Bring anyone you wish to come with you to workout or even just watch.

Tuesday, February 5, 2013

WOD 020613

Every minute on the minute for 15 minutes do...
1 Snatch Complex 75/55#
a snatch complex is a Power Snatch, Snatch balance (3 seconds), Squat snatch.
Squat Snatch
There is a sweatshirt/tshirt sign up on the picnic table. Just verse shirt and jolly rogers. Choose your color and size.
Try to get your dues in if you haven't done so.
Please try to drive slowly on the sides of the road to pack the sides down and not rut the middles out. We will try to put some rock on it this summer to make it less that a word?  Oh well, you know what I mean.
Friday, Feb 15th, 5:30 Militia Box Party!!! 10$ a person for Messangers Pizza and bring your own drinks. Don't forget about your kids. EVERYONE is invited and it will be a blast!!!

Monday, February 4, 2013

The Chief

5 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
1 Minute Rest
Welcome to The Box Suzie, Leanne and Tonya!!
Please remember to get your dues in.
We are putting in a sweatshirt/t-shirt order of our verse shirts. If you would like one please choose your color and size and if you want a pullover sweatshirt it's $40, zip up sweatshirt $50, and tshirts are $20.

Sunday, February 3, 2013

WOD 020413

Turkish Get Ups - 53#KB/45#bar
ManMakers 35#DB
It's the beginning of the month. Please get your dues in.
Also, don't forget, we are having a "Biggest Winner" WOD on Friday, Feb 15th, and like all great Militia Box events, we eat food and have a great time. Everyone is invited, not just those of us who participated in the contest. It will be at the 5:30 WOD, bring your own beverage, and we were thinking of ordering pizza from Messangers so we don't have to cook. So, 10$ a person. Just make your check to The Militia Box.